I haven't been posting much but still working out. Lots of focus on cardio, miles and miles of walking and running lol. It's pretty monotonous. Only doing strength training 2 days a week. Eating like a horse and still around 177-180 which is right where I want to be.
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Starfish crunches to failure.
Jack knives 15 each leg.
Bench tuck crunches 20.
Physioball around the world 20.
Run as circuit 3 times.
Tomorrow is 20 up 20 down challenge.
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10 minute treadmill
Smith squats 3x10
DB squats 3x10
Hex bar Dead lifts 3x10
Hex bar squats 3x10
Leg extension machine 3x12
Leg curl down machine 3x12
Leg press 3x25 with light weight
DB box step ups 2x25
Cancelled the cardio since I was gassedComment
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Shoulders and abs today. 4x8
Smith machine shoulder press/rear delt cable pulls
Incline front raises/lateral raise/incline sit ups
Seated dumbbell press/upright row/hanging leg raises
Low back and hip are killing me today. The pain woke me up at 0300. I'm gonna need some relief pretty quick. Ibuprofen/naproxen ain't putting a dent in it either.Comment
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20 up 20 down wasn't anywhere near as bad as I expected.
10 push-ups/5 inverted rows/10 body weight squats/10 jumping jacks per minute. Time remaining rest. 20 minutes straight. If you can't complete the circuit in under a minute, you have reached failure. If you make 20 minutes, he says you're considered elite. Under 15 minutes, you repeat weeks 5-7. I started to just keep going until I reached failure, but I wasn't loosing any time. Each circuit took 40-42 seconds to complete. I was winded, but not completely gassed. Probably could have made it 25 minutes, maybe 30. I may try next time.
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Absolutely destroyed shoulders today.
Cardio was 2 miles in 17 mins
Legggggssssssss mañanaComment
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Chest, biceps, calves this afternoon. 2 1/2 hours. Great workout finished off with an 11 minute mile on treadmill.
Having some bad food and gentleman Jack to celebrate my promotion today.
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Congrats on the promo and enjoy your well earned beverage!Comment
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Looks like that uniform is pretty loose on you Chew. Congrats on the promotion and loose clothes.
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Legs....
Dear lord I was wasted by the end. Increased the weight some since last week and I did minimum rest between sets.
Only could do 5 mins on the stair master without falling off lol
Abs can wait till tomorrow. Arms are on the menuComment
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Off day today to run up to Centerville and do some work on my property. Everything is sore. My wife commented that she's never heard so much moaning and groaning from a quote healthier personComment
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Originally posted by Chew View Post
lol
Clean and press day
Clean and press 4x2 pyramid
Clean pulls 5x3 with last set 10 shrugs.
DB lat raises 4x10
Face pulls 3x15
Rack pulls regular grip 3x5 and snatch grip 2x5
Planks 3x30 sec with 30 sec rest
Finished off in the sauna.Comment
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